Mt. Doom (Northview HS)
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Date/Time
Date(s) - 01/20/2024
6:00 am - 6:45 am
The Q:
Nails
Location
Northview High School
Categories
Affectionately coined Mount Doom since it is one of the few hills in Toledo area. Weight training workout that typically takes advantage of the hill during the 60 minute beatdown.
Cold Hands and A Warm Heart
Welcome to F3. Fitness, fellowship and faith
5 Core principles: Always free, open to all men, held outside, led by a member of the pax in a rotating fashion and ends in a circle of trust.
Our Credo: Leave no man behind but leave no man where you found him.
QIC Simmons
Pax: Nails ,Sideshow, Speedo, Tupac
Warm up: 20 SSH
The thang we kept the reps low and kept moving this morning
4 stations of 5 exercises each. Rotate thru each station on round 1 do first exercise then on round 2 exercise 1 and 2 round 3 exercise 1,2,3 etc.
Station 1
5 Pull ups
5 hanging leg lifts
5 burpees with chin up
5 jump squats
5 star men each side
Station 2
5 Decline merkins
5 step ups
5 single leg lunge
5 single arm dips each side
5 Hand release merkins
Station 3
5 Carolina Dry docks
5 Imperial walkers
5 partner Merkins
5 SSH
5 Air press (2:1)
Station 4
1. Down Hill skier (2:1)
2. Jump forward and Back(2:1) across a line
3. Speed skater (2:1)
4. Basketball Slide 5 seconds left then 5 seconds right
5. Broad jump 5 out/back
COT
Count O roma
Name o Roma
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END
Honored to lead these 4 men on a 5 degree morning